SwimSwam’s daily swimming workout series is a collection of workouts written by coaches from a variety of backgrounds. All daily swimming workouts have been written using Commit Swimming. The workouts themselves are not indicative of SwimSwam’s or Commit’s views on training. They strictly reflect the opinions of the author swim coach.
Purpose: Technique Work
Target age group: 23+ years old
Target level: Masters (Advanced), Masters (Beginner), Masters (Intermediate)
Weeks until target meet: 5 weeks
Team Location: United States
Course: 25 Meters
Shared workout link: Click here to view this workout on commitswimming.com
Distance workout for masters, great for open water and triathlon preparation. Includes focus on stroke technique elements and encourages the kick.
warm up 
100 kick choice
200 Free paddles and fins easy
3 x 50 choice descend @:10R
150 Free smooth – press chest, find balance
Distance Main Set 
6 x 100 free aerobic @:20R with first 25 as
1) over kick, 2) fast arms, 3) DPS
3 x 200 free @:20R pick one to use fins
1) start each length with six strokes backstroke, then roll into free – bonus points for UW dolphin kicks, 2) 100 build 100 smooth, 3) no touch turns – turn at the T
1x 600 negative split – note 2nd half time [use open turn or check watch off wall]
1x 300 negative split – [beat time from 2nd 300 of the 600]
[use same gear for 600 & 300 – pull option]
warm down until time ends
200 easy minimum
Prime Aquatics, Alcoa, TN www.primeaq.com
Coach Lana Burl, Masters Coach
USMS, USA Swimming, USA Triathlon
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